Fueling for your workday
Did you know that employees spend about 60 per cent of their waking hours at work and eat at least one meal while on shift? This means that making healthy food and drink choices at work can have a real impact on health and energy levels. Alberta Health Services dietitians have some tips on how to eat healthy and fuel your workday.
Kick start your day with a healthy meal to help boost your nutrient intake, energy and memory. This can also help you manage your weight and improve your eating habits during your shift. No matter what shift you work, starting your workday with a nutritious meal is important. Depending on your schedule, your breakfast or first meal may be in the morning or the evening.
If you don’t have an appetite when you first wake up, try starting with something small and eventually aim to have a meal with 3-4 food groups. To make things quick and easy in the morning get things ready the night before or make items such as muffins or porridge earlier in the week. Here are some quick items you can grab and go: • Fruit, or unsweetened applesauce.
• Small whole grain muffin, barley, quinoa or oat porridge.
• Hard-boiled egg, or unsalted nuts and seeds. • Lower fat cheese, yogurt, milk or fortified soy beverage.
A few simple balanced meal ideas, include:
• Whole grain toast topped with peanut butter and a sliced banana.
• Whole wheat tortilla filled with scrambled eggs, shredded cheese, and salsa.
• Oatmeal, berries and milk.
While at work remember that making healthy choices at meal and break times are important to staying fueled throughout your shift. Plan ahead and pack a meal with healthy foods from home.
If eating out with co-workers choose restaurants offering healthy choices. Downsize on portions – ask for half, share with others or save for leftovers for another meal. Choose dishes that are steamed, grilled or roasted. Get the sauces, dressings and condiments served on the side and use only small amounts. And be sure to order menu items containing vegetables.
Make the shift to healthy eating at work. The food and drink choices you make while at work play a major part in maintaining your health and energy levels. For more information about healthy eating at work, visit healthyeatingstartshere.ca.
For details on a variety of other health related topics, visit ahs.ca or MyHealth.Alberta.ca. Health advice is also available 24/7 by calling Health Link at 811.